Back to reality

WHEN: 9/22/2017 @6:30
QIC: Abacus
PAX: Tulip, El Chapo, Bob the Builder

Still working through the humidity on a Friday
Conditions: Temp 75F; Humidity at 89%

The Thang

  • SSH 25 x 4
  • Merkins 10 x 4
  • Imperial Walker – 25 x 4
  • Peter Parker Kicks – 25 x4
  • Through the Tunnel 25×4
  • Squats 25 x 4
  • Front Kicks 25 x4

Mosey to the Next Station – one light karoake

  • Smurfjacks 20 x4

Mosey to the Next Station

  • Back Dips 15 x 4
  • Windmill 25 x 4

Mosey to the Bike Rack –one light karaoke

  • Planks – RA, LA, RL, LL, RARL, LALL, RALL, LARL, Mission Impossible for 2 10 counts

Mosey to the next station

  • LBACs – 25 x 4 forward, 25 x 4 hand claps, 15 x 4 backward
  • Mosey to the next station – 2 lights running backwards
  • Russian Hammer 25 x 4
  • Frankensquats 25 x 4

Travelling Mary’s

  • Run to first station – The Dolly 25 x 4 – hold’em up for 10 count
  • Run to second station – the high slow flutter 25 x 4 – hold’em up for 10 count
  • Run to bike rack – Freddy Mercury 25 x 4 – hold’em up for a 10 count
  • Run to next station – Rosalita 25 x 4 – hold’em up for a 10 count
  • Run to parking lot – Low flutter 25 x 4 – hold’em up for a 10 count

COT

  • Pax did a great job – 2 of them had suffered through Thursday’s epic upper body beatdown and still held true on the upper body exercises
  • Need to continue to work on the Boerne launch – group going up tomorrow to continue effort
  • Prayers for Puerto Rico, Mexico City, Houston, etc.

Frogger

WHEN: 9/21/2017 @5:30
QIC: Hannibal
PAX: Olof, Tedx, Snack ,Spur, Snack, Bob The Builder, Pirate, el Chapo, Tuba, , Postman, The Saint, Madonna

Thang

Avec Le Bric. (ALB)

  • SSH 30 x 4
  • Mountain climbers 30 x 4
  • Little baby arm circles ALB  20 x 4 x 2
  • Wide arm merkin 15 x 4

Lap ALB

  • Right arm high
  • Left arm high
  • Mission Impossible – 10 countdown
  • Full sit up ALB
  • Windmills 30 x 4 ALB
  • Russian twist ALB

Lap ALB

  • Right arm high
  • Left arm high
  • Right arm, right leg
  • Left Arm, left leg
  • Mission Impossible – 10 countdown  ALB
  • Through the tunnel 30 x 4 ALB
  • Monkey humper 20 x 4
  • LBCs 30 x 4

Lap ALB

  • -Brick “hold em up”
  • -Up
  • -Front
  • -Side
  • -Rinse and repeat!
  • -Reverse curls 100×4
  • -Curls 100×4

Lap

Hannibal Plank 1 minute

COT

Moleskin

  • – great to have  Olof join us today
  • – exercise and education- we now know what  a Frog in a brick is!
  • – we set a new F3 record for curls and reverse curls! Congratulations
  • -Pirates new shoes propelled him up the hill in front of the Pax with conviction and style .
  • – I think someone paid Fish not to bring the rope!

 

Announcements

  • – Please keep EHing Boerne men. Family, friends, acquaintances. Location Boerne City Park at Highway 46 by the soccer fields. Saturdays a 07:00
  • – Austin launch on Sat Oct 28 at 07:00 at Zilker Park – exact location within the part TBD. Please send me the name, last name and email of any friend, family, etc that might be interested.
  • – Keep Pyro in your prayers

Threesome

WHEN: 9/19/2017 @5:30
QIC: Madonna
PAX: TEDx, Snack, Bob The Builder, Stake Out, Fish, Pirate, Hannibal, el Chapo, Tuba, Mr Potato Head, Abacus, Postman, Igloo, Paperboi

15 men gathered around the Shovel Flags for their morning downpainment.

Thang

  • –       SSH 30 x 4
  • –       Mountain climbers 30 x 4
  • –       Squats 30 x 4
  • –       Merkins – 20 x 4
  • –       Slow squats – 10 x 4
  • –       Slow merkins 10 x 4
  • –       Windmills 30 x 4
  • –       Makthar J’diaye 25 x 4
  • –       Through the tunnel 30 x 4
  • –       Monkey humper 30 x 4
  • –       LBCs 30 x 4

Partner up threesome

  • Partner 1: jumps rope
  • Partner 2 and 3: leg throws and run lap around AO
  • Flap jack  – rinse and repeato x 3

Wait for pax to finish

  • Right arm high
  • Left arm high
  • Mission Impossible – 10 countdown

6MOMs – hold’em and 10 count down… drop’em

  • –       Dolly 30 x 4
  • –       High slow flutter 30 x 4
  • –       Freddy Mercury 30 x 4
  • –       Rosalita 30 x 4
  • –       Low flutter 30 x 4
  • –       Protractor

COT

Moleskin

– The jump ropes are back! The pax was pleased to see them coming out of Hannibal’s trunk. Today was Paperboi’s debut with jump ropes.

– YHC had to call BS on himself after bringing down the leg throw count from 20 to 10. Initially he thought that the gift of time was going to escape us, but we end up having ample time to even include the protractor. #CrowdPleaser

Announcements

– Please keep EHing Boerne men. Family, friends, acquaintances. Location Boerne City Park at Highway 46 by the soccer fields. Saturdays a 07:00

– Austin launch on Sat Oct 28 at 07:00 at Zilker Park – exact location within the part TBD. Please send me the name, last name and email of any friend, family, etc that might be interested.

– Keep Pyro in your prayers as he is pain – per Snack’s report.

Over and out

Wow… where did the nice Fall weather go

WHEN: 9/18/2017 @6:30
QIC: Tulip
PAX: Starsky, El Chapo, Brexit

Conditions: Temp 80F; Awfully Humid

The Thang

  • SSH x 20
  • Merkins x 15
  • Imperial Walker x 20
  • Dive Bomber x 15
  • Copperhead Squat x 20
  • Through the Tunnel x 20

Mosey to the Next Station

  • LBACs (forward x 20, reverse x 20, overhead claps x 20)
  • Hillbilly x 20

Mosey to the Next Station

  • Plank (la, ra, ll, rl, lall, rall)
  • Manmaker x 20
  • ??? x 20

Mosey to the Parking Lot

  • Bear Crawl across Parking Lot
  • Star Jumps x 10

[Pick Up Coupons]

  • Mosey with Coupons to Pavilion
  • Standing Curl (w/coupons) x 20
  • Overhead Press (w/coupons) x 20
  • Cowbell (w/coupons) x 15
  • Sit-Ups (w/coupons) x 20
  • Merkins (on coupons) x 15
  • Mission Impossible (on coupons) (30 sec)
  • Windmill x 20
  • Back Dips x 20
  • American Hammer x 20

MoMs

  • Dolly x 20
  • Low Flutter x 20
  • Freddy Mercury x 20
  • Rosalita x 20
  • Boxcutter x 20

COT

  • Great workout (amongst the humid conditions)!
  • Discussed the success of the Boerne launch (and new FNGs there!!)
  • Next weekend another group will head to support Boerne

See you at the next beatdown

No show from Q results in Classic 3 Way Beatdown

WHEN: 9/18/2017 @5:30
QIC: Abacus, The Saint, Spur
PAX: Abacus, The Saint, Spur

3 men gathered on a humid morning to start the week. We had a no show from the scheduled Q which resulted in a “shared” Q – this is not a good idea. Stick with one leader. We ended up trying to outdo each other to our own detriment.
Conditions: Temp 75F; Very Humid; No wind other than what we could generate during running portions

The Thang

  • SSH 20×4
  • Mountain Climber 23×4
  • Imperial Walkers 20×4
  • Cannot remember 20×4
  • Front kicks 21×4
  • Squats 20×4

Run to Station 1 – sprint at least half of the distance except Abacus who is slower than most

  • LBAC (20×4 forward)
  • Hand Claps (20 x4)
  • LBAC (20×4 backward)
  • El Chapo (through the tunnel) 21×4

Run to Station 2 – karaoke one light pole distance facing each way

  • Backdips 10×4
  • Windshield Wipers 20 x4
  • Step Ups 20×4

Run to Station 3

  • plank (RA, LA, RL, LL, , RA & RL, LA & LL, RA & LL, LA and RL, mission impossible)
  • Rinse and repeat the mission impossible for 3 counts of 10 seconds)\

Run to Station 4

  • Cycle through on your own – 25 smurfjacks, 10 burpees, 15 pull ups

Run to Station 5 – run backwards for one light pole and mosey the rest

  • Russian Twist 20×4

Walk to Parking Lot

  • Progressives – one gorilla humper, run across parking lot, 10 merkins, run back
  • 2 gorillia humpers, 9 merkins
  • And so on down to 10 gorilla humpers and 1 merkins

Time for Mary

  • High slow flutter 20×4
  • Dolly 20×4
  • Freddy Mercury 20×4
  • Rosalita 20×4
  • Low flutter 20×4
  • COT:
  • Spur is back and looking great – all good at home and back at workout!
  • To be fair to the no show Q, we were all running a little late.  The Saint showed up barefoot.
  • Sounds like Boerne launch went well
  • Great workout all around

See you Tuesday and/or Wednesday

 

Over and out

The Launch Day – Boerne

WHEN: 9/16/2017
QIC: Hannibal
PAX:  Madonna, Tuba, El Chappo, Paperboi, The Pirate, Prince, The Wreck, CA, FNG -Hacker (Miles), FNG-Pirogue (Arlen)

Warm Up

 

– SSH 20 x 4

-Front kicks 20 x 4

-Little baby crunches 20 x 4

 

The Thang

 

Run to station #1

– Wide arm push up

– Little Baby Arm Circles – Forward 20 x4

-Overhead hand claps – 20 x 4

-Little Baby Arm Circles – Backward 20 x 4

 

Run to Station #2

-Plank

-Right arm up

-Left arm up

-Right leg up

-Left leg up

-Mission Impossible – hold for 10 seconds

 

– Hillbilly 20 x 4

– Ankle grabbing squats 20×4

-Russian Hammer 20 x 4

Run to Station # 3

– Planks

-Right arm up

-Left arm up

-Right leg up

-Left leg up

-Right arm, right leg

-Left arm, left leg

-Right arm, left leg

-Left arm, right leg

-Mission Impossible – hold for 10 seconds

 

-Wide arm pushups – 20 x 4

-Windmill 20 x 4

 

Run to Station #4

-Run- Front Leg lift

-Run- Backward leg kicks

Plank

-“Good morning” shake hands plank 20×4

-Shuttle sprints x 10

 

On the way to Station #5

Lunges 30m

Bear crawl 30m

Crab crawl 30m

 

Station #5

-Hannibal Plank 60 s

-Merkins- 20×4

-Squats 20×4

 

Run to Station #6

Plank

-LBC 20×4

-Al Gore –(hold 20s)

Run to Station #7

Run- Karaoke Left/ Right

-Right arm up

-Left arm up

-Right leg up

-Left leg up

-Right arm, right leg

-Left arm, left leg

-Right arm, left leg

-Left arm, right leg

-Mission Impossible – hold for 10 seconds

-Side crunches 20×4 left

-Side crunches 20×4 right

-Merkin stagger right 20×4

Run to Station #8

Plank

-Rosalita  20×4

– Carolina Dry Dock 20×4

Run to station #9

travelling Mary’s

High slow flutter 20 x 4

Run to station #10

The dolly 20 x 4

Low flutter 20 x 4

Mosey to AO

Hannibal Plank 60s

COT

Moleskin

An exciting day, the launch a new F3 group. It felt like a vacation spa day running on the billiard table like lush green grass.

For those considering joining the Boerne Group , the location is terrific and the bar/coffee Patio perfect!

The new FNG’s ( Hacker and Pirogue) and veteran “CA” kept us on our toes and the spirit was terrific.

Rinse and Repeat next week!

Mid-week beatdown

WHEN: 9/13/2017 @6:30
QIC: Tulip
PAX: Tostada, Starsky, Brexit, Abacus, Irma (new FNG)

6 men posted for this great Wednesday morning workout!

The Thang 
 
Parking Lot
SSH x 20
Merkins x 15
Imperial Walker x 20
Peter Parker Kicks x 20
Mike Tyson x 15
Al Gore Squats x 20
Front Kicks x 20
Mosey to First Station (with Karaoke)
Handshake Push-Ups x 15
LBACs
– forward x 20 (then hold 10 count)
– reverse x 20 (then hold 10 count)
– Moroccan Nightclub x 20 (then hold 10 count)
Through the Tunnel x 20
Mosey to Next Station
Plank (la, ra, ll, rl, lall, rarl)
American Hammer x 20
Carolina Dry Dock x 15
Mosey back to Parking Lot
Hops across 1/2 parking lot, then bear crawl remaining distance
Star Jumps x 10
Mosey to Pavillion
Table x 20
Manmaker x 20
Windmill x 20
Backdips x 20
Derkins x 20
Big Boy Sit-Ups x 15
Spider Merkins x 10
MoMs
Dolly x 20 (then hold 10 count)
High Slow Flutter x 20  (then hold 10 count)
Rosalita x 20  (then hold 10 count)
Low Flutter x 20  (then hold 10 count)
 
COT
 
Moleskin
We are excited to have a new FNG Erin (named Irma, as he is a temporary evacuee from Florida)
The PAX push forth extra effort this morning and we all had a great workout to kick off our Wednesdays.
 
Announcements
Boerne launch this Saturday September 16th
Capital to coast run October 21 – 23
Austin F3 launch October 28th
F3 San Antonio is up and running – www.f3satx.com
Reminder about Happy Hour tomorrow at Braza Brava Pizzeria starting at 5:30pm.
*New – F3 Ski Trip is being planned for Thursday to Sunday (either Feb 1 or Feb 8); let Madonna know if you are interested.
*Also, a visitation/dinner schedule was put together to help the GoForth family;  take a look and find if you can help.

He threw It on the Ground

WHEN: 9/13/2017 @5:30
QIC: Tuba
PAX: Buzz, El Chapo, Madonna, Mr. Potato Head, Snack, Stakeout

7 men gathered around the shovel flags in the gloom to start their day.
Conditions: Temp 72F; Dewpoint 70F; Wind SE at 7mph; Visibility 10; cloudy.

The Thang
  • SSH 30×4
  • Merkins 15×4
  • LBCs 30×4
  • Chinook Squats 30×4
  • Carolina Dry Docks 15×4
  • American Hammers 30×4
  • Front Kicks 30×4
  • Man Makers 30×4
  • Hill Billies 30×4
  • Mountain Climbers 30×4
  • Wide Arms 10×4
  • V-Up Sit Ups 15×4
  • Monkey Humpers 15×4

Proceed to Collect One Large Coupon Each:

  • Military Press 30×4
  • Curls 25×4
  • Bench Press 20×4
  • Overhead Tricep Extensions 10×4
  • Upright Rows 10×4
  • Kettle Throws 10×4
  • Lap Around the AO carrying coupon
  • Plank Medley:
    • Right arm high
    • Left arm high
    • Right leg high/higher
    • Left leg high/higher
    • Right Arm/Right leg high
    • Left Arm/Left leg high
    • Mission Impossible 30 count hold
  • Imperial Walkers 20×4 (while waiting for Snack to replace his coupon)
  • Big Boy Sit-Ups with Coupon on chest 15×4
  • Tunnel of Love on the Lawn
  • 4 MoM (no leg drop between exercises):
    • The Dolly 20×4
    • High Slow Flutter 20×4
    • Freddy Mercury 20×4
    • Rosalita 20×4
    • Low Flutter 20×4

COT:

  • Mumble chatter peaked immediately following the Military Press with big coupon.  YHC was criticized for the coupon being too heavy and the reps being too many!  The Tuba was considered to be out of tune with his fellow PAX.  YHC knows he is very sharp # of course!
  • To alleviate the excess burden, Snack disintegrated his coupon by hurling it to the ground.  To Snack’s dismay, however, there were plenty of replacement coupons on hand, not to mention all fellow PAX being more than willing to share their own!
  • Once again, the PAX did absolutely great! What a way to start the day off right.

Moleskin:

  • It was reported that Pyro made it through his surgery and is now recovering at home with his new bionic leg.  #BetterFasterStronger.  Thoughts and prayers are with you Pyro! A “Pyro Care Calendar” Google spreadsheet is posted on line for anyone interested in signing up to provide Pyro and his family with a meal during his recovery.
  • The launch of F3 Boerne is Saturday!  Saturday, September 16, 2017 at 7:00 a.m. in Boerne City Park next to the Municipal Swimming Pool.  Tell your family, friends, co-workers and acquaintances.  F3 in San Antonio at the Church continues without interruption.
  • Congrats to PapaSpur on the birth of Siro IV, a/k/a Lil Spur.

Over and Out.

Another lap around the AO

WHEN: 9/12/2017
QIC: Madonna
PAX: Postman, Spur, Buzz, Abacus, Tuba, Bob The Builder, Paperboi, Snack, Igloo, el Chapo, Minivan, Stake Out, Mets, Pirate

15 men gathered around the Shovel Flags for the morning ritual in a cool morning. The weather was beatdown perfect!

Thang

  • – SSH 50 x 4
  • – Peter Parker kick 30 x 4
  • – Squats 30 x 4
  • – Merkins – 20 x 4

Run lap around the AO

  • · Right arm high
  • · Left arm high
  • · Mission Impossible – 30 countdown
  • – Imperial Walker 30 x 4
  • – Man makers 25 x 4
  • – Windmill 30 x 4

Run lap around the AO

  • · Right arm high
  • · Left arm high
  • · Mission Impossible – 30 countdown
  • – Through the tunnel 30 x 4
  • – Makthar J’diaye 25 x 4
  • – Hillbilly 30 x 4

Run lap around the AO

  • · Right arm high
  • · Left arm high
  • · Mission Impossible – 30 countdown
  • – Smurf jacks 15 x 4
  • – Spider merkins 10 x 4
  • – Front kicks 30 x 4

Run lap around the AO

  • · Right arm high
  • · Left arm high
  • · Mission Impossible – 30 countdown

6MOMs – hold’em and 10 count down… drop’em

  • – Dolly 30 x 4
  • – High slow flutter 30 x 4
  • – Freddy Mercury 30 x 4
  • – Rosalita 30 x 4
  • – Low flutter 30 x 4

COT

Over and out

Remembering where you were on this day

WHEN: 9/11/2017 @ 6:30
QIC: Tulip
PAX: Tostada, Starsky, Brexit, El Chapo

5 men posted for this beautiful fall morning beatdown session!

The Thang

Parking Lot

  • SSH x 25
  • Merkins x 15
  • Peter Parker Kicks x 25
  • Spider Merkins x 10
  • Imperial Walker x 25

Mosey to Next Station

  • LBACs (forward x 25, overhead hand claps x 25, reverse x 25)
  • Copperhead Squats x 25

Mosey to Next Station

  • Plank (la, ra, ll, rl, lall, rall, larl, rall)
  • Alternating Shoulder Touches x 25
  • American Hammer x 20

Mosey to Parking Lot

  • 4x4s (Burpees with integrated 4 Merkins + 4 Mountain Climbers for each leg)

Mosey to Pavillion

  • Manmaker x 20
  • Windmill x 25
  • Circuit: Derkins x 10, Back Dips x 15, Elevated Crunches x 20
  • Hillbilly x 25
  • Ankle-Grabbing Squats x 20
  • Circuit: Derkins x 10, Back Dips x 15, Elevated Crunches x 20

MoMs

  • Dolly x 25 (then hold 10 count)
  • High Slow Flutter x 25 (then hold 10 count)
  • Freddy Mercury x 25 (then hold 10 count)
  • Rosalita x 25 (then hold 10 count)
  • Low Flutter x 25 (then hold 10 count)

COT

Moleskin

  • Boerne launch next Saturday September 16th
  • Capital to coast run October 21 – 23
  • Austin F3 launch October 28th